"Are you paralyzed with fear? That’s a good sign. Fear is good. Like self-doubt, fear is an indicator. Fear tells us what we have to do. Remember one rule of thumb: the more scared we are of a work or calling, the more sure we can be that we have to do it.”

― Steven Pressfield

I saw this quote today and immediately knew it was perfect for the blog. Embrace this challenge! It does not have to be perfect!! 100% is actually not the goal, progress is the goal. If you learn just one thing about yourself in the next 8 weeks that will be a success. There is a beginner, intermediate and Rx (advance) version. Check out the FAQ for more about those nutritional levels. 

There are 5 Point Categories you will be logging each day: Nutrition, Exercise, Mobilization, Supplements and Lifestyle. I wanted to touch on a couple of these as there have been a few questions...

Nutrition:

You get to start everyday with 5 points! For every time you eat something outside the acceptable food/ingredient list you deduct 1 point. This is where you will need to look at the Beginner, Intermediate and Rx lists. It is YOUR CHOICE how strict you want to be. If you are already very good about your diet I would challenge you to do the Rx version.

Click HERE FOR RX LIST

Click HERE FOR INTERMEDIATE LIST

Click HERE FOR BEGINNER LIST

Choose a level that will push YOU now. If you have any specific questions you can't find the answers to on the WLC website then please email me. 

Exercise:

There is a Fall 2013 Official Workout posted on the WLC website. It is....

Part 1

As many 25-yard shuttles as possible in 2 minutes

Rest 1 minute

Part 2

Repeat for as many reps in 2 minutes as possible:

• 5 Push-ups
• 10 Squats

Rest 1 minute

Part 3

As many sit-ups as possible in 2 minutes

Rest 1 minute

Part 4

As many 25-yard shuttles as possible in 2 minutes

I plan on going to open gym on Saturday to complete this. You are more than welcome to join! The more the merrier. You can do this at home too :) You also do not HAVE to do this - ANY WORKOUT CAN BE THE BASELINE! You  can choose any workout (even the CFME WODS from this week) And just make sure to repeat them so you can see an increase in your performance. 

REMEMBER please sign up on the WLC website and then email me at nicoleraustin@gmail.com to let me know that you are participating so that I can place you on a team! You can always adjust your profile after you registered to add your team

Whole Life Challenge

Starting September 7, 2013 the gym will be participating in an online challenge/game called the Whole Life Challenge! All the information for the Whole Life Challenge can be found on their easy to use website
Whole Life Challenge
Crossfit recognizes the extreme importance of nutrition to success.

Do this quick equation... (I know, it's MATH, you can do it, I'll make it easy ;) )

Number of hours spent training/week = ___
Number of hours in the week = 168
Divide your number of training hours by the hours in the week (training hours/week hours)
Multiply that result by 100
ie) I work out in 4 crossfit classes a week.  4/168 = 0.024
    0.024x100 = 2.4

In this example you can see that only 2.4% of your week is spent in the gym. What about the other 97.6% of the time?? That is your day to day living time. What are you doing during that time? Are you eating for success? Are you sleeping enough? Are you mobilizing? The reason we are starting with the Whole Life Challenge is because it will address all these issues. Even if you are putting in A LOT of effort in the gym, if you want to reach your goals you have to put the time in at home too.

As mentioned before, all the pertinent information is on the WLC website. Familiarize yourself with the rules and FAQs. You will notice that day 1 = measurements and photos. I will be at CFME on Thursday 9/5 from 11a-1p and again Friday from 4p-5p, 7p-7:30p to take photos and measure you if you would like.  You can definitely do this at home. You are not required to do these at the gym.

The second thing I would like to mention is there is an option of having a team on the website. We are going to create teams for the 8 week challenge. Depending on how many people sign up, I would like to create teams of 5-7 people. Team work ensures that there are a second set of eyes on you and promotes success. If you are participating, please email me your name by 3pm on Friday 9/6 at nicoleraustin@gmail.com  I will send you your  team mates by Friday 10pm. This way you will have their names when you register on the website.

To recap, here are the things you need to do.
1. Check out www.wholelifechallenge.com
2.Get yourself weighed/measured, photographed
3.Send me your name if you are participating
4. Await which team you will be on
5. SIGN UP!! You must do this individually, as there is a 49$ sign up fee (fee from the website)

Stay tuned for more information!

Welcome!

                    Welcome Crossfit Max Effort Family!

   Crossfit Max Effort - the home of the hardest working athletes in the Las Vegas valley. Every single member comes to the gym and gives it their all. That kind of commitment and drive makes our community what it is today. YOUR hard work today probably inspired a fellow athlete in the gym to pick up the bar again, or run a little faster, or do 1 more pull-up. Your hard work might be inspiring others outside of the gym too. Your coworkers, parents, and friends are taking notice of how awesome you're becoming! This "crossfit" stuff is working, and I know it is because I look around our home, CFME, and see people's form improving, their strength shooting through the roof, and the amazement on people's faces when they have done something they've never done before. You all must love it, you keep showing up and proving that CFME is THE place to train.

   Now that we have the gym part down, I'd like to extend a warm welcome to our Extracirricular Endeavors page. This will be the spot to check for activities/challenges/field trips that will make you a better athlete. My hope is that these activities will strengthen our community and push you toward achieving your goals! You might find out something about yourself that has been holding you back from being the best athlete you can be. Are you struggling with your diet? Do you have poor mental strategies during a workout? Little to no mobility? All of these issues, and more, will be what this group is about. You do not have to sign a form or pay an monthly fee. If a topic of the month sounds interesting to you then you are free to read, attend, and contribute that month. New topics will sprout up approximately every 2 months, depending on the topic. There might be a recommended book(s), a weekly meeting, a one time field trip. All updates will be posted here. If you have any ideas that you want to add please shoot me an email nicoleraustin@gmail.com

   Stay tuned for the 1st challenge.... Drum roll please........

--Nicole